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    Pork Goulash


    Source of Recipe


    applesforhealth.com

    Ingredients:
    1 tablespoon olive oil
    12 ounces pork tenderloin, cut into 1/2-inch cubes
    2 medium onions, chopped
    2 large garlic cloves, minced
    2 tablespoons unbleached all-purpose flour
    2 tablespoons hot paprika
    1 teaspoon caraway seeds
    1 cup dry white wine
    2 tablespoons tomato paste
    1 medium green bell pepper, seeded and chopped
    1 medium thin-skinned potato, peeled and cut into 1/2-inch cubes
    2 large plum tomatoes, chopped
    6 cups 98% fat-free, no-salt-added canned chicken broth
    salt (optional) and freshly ground pepper to taste
    4 ounces dried wide yolk-free egg noodles
    1/4 cup fat-free sour cream for garnish (optional)

    Instructions:
    In a large soup pot, heat oil over medium heat. Add pork tenderloin (in batches if necessary) and brown on all sides. Using a slotted spoon transfer pork to a dish and set aside. Add onions and garlic to pot and sauté over medium-low heat, stirring occasionally, until onions are golden, about 6 minutes.
    Stir in the flour, paprika, and caraway seeds. Cook, stirring, for 2 minutes. Stir in wine and bring the mixture to a boil. Add tomato paste, bell pepper, potato, tomatoes, and chicken broth. Return pork to the pot and stir to blend. Reduce heat and simmer, partially covered, until pork is tender, about 1 hour. Season with salt (if using) and pepper to taste.
    Meanwhile cook noodles according to package directions until al dente or what?. Drain and divide between 4 shallow soup bowls. Top with hot soup. If desired, garnish each serving with a dollop of sour cream.

    Nutrition Facts:
    Per serving: 360 calories (20% calories from fat), 28 g protein, 8 g total fat (1.7 g saturated fat), 42 g carbohydrates, 5 g dietary fiber, 50 mg cholesterol, 172 mg sodium

    Diabetic Exchanges:
    2 1/2 lean protein, 3 carbohydrate (2 bread/starch, 3 vegetable)

    Quantity:
    makes 4 servings


 

 

 


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